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10 Sneaky Ways to Boost Your Picky Eater's Nutrition

Are you tired of the dinner table battles with your picky eater? You’re not alone! Many parents struggle to get their children to eat a balanced diet.

10-sneaky-ways-to-boost-your-picky-eater-s-nutrition

But fear not, there are clever ways to sneak in those essential nutrients without your little one even realizing it. Here are 10 creative strategies to help you win the nutrition game:


  1. Blend it Up: Invest in a high-powered blender and whip up nutrient-packed smoothies. Sneak in some spinach, kale, or avocado along with their favorite fruits and yogurt. The sweetness of the fruits will mask the taste of the veggies, leaving your picky eater none the wiser.

  2. Hidden Veggie Sauces: Puree vegetables like carrots, bell peppers, or zucchini into a flavorful pasta sauce or soup base. Your child won’t even notice the extra veggies hiding in their favorite dishes.

  3. Mix in Nutritional Boosters: Add powdered nutritional supplements like protein powder, chia seeds, or ground flaxseed to baked goods, oatmeal, or yogurt. These sneaky additions pack a nutritional punch without altering the taste. you can read more about nutrition tips for pick eaters.

  4. Creative Presentation: Transform boring veggies into fun shapes or characters. Use cookie cutters to make vegetable shapes or arrange fruits and veggies on a plate to resemble a smiley face. Making food visually appealing can entice even the pickiest of eaters.

  5. Stealthy Snacks: Swap out unhealthy snacks with nutrient-dense alternatives. Replace chips with roasted chickpeas, or offer sliced veggies with hummus instead of crackers. These snacks are tasty and packed with vitamins and minerals.

  6. DIY Trail Mix: Create a custom trail mix with nuts, seeds, dried fruits, and a sprinkle of dark chocolate chips. Let your child pick and choose their favorite ingredients for a snack that’s both nutritious and satisfying.

  7. Incorporate Superfoods: Sneak superfoods like quinoa, chia seeds, or sweet potatoes into meals. Quinoa can be used as a substitute for rice or added to soups and salads, while chia seeds can be sprinkled on top of yogurt or oatmeal.

  8. Make Food Fun: Get creative with mealtime by turning it into a game. Have a “taste test” where your child guesses the secret ingredient in each dish or let them build their own nutritious tacos or sandwiches.

  9. Get Them Involved: Take your picky eater grocery shopping and let them choose a new fruit or vegetable to try. Involve them in meal preparation, whether it’s washing produce, stirring ingredients, or assembling their own pizza.

  10. Lead by Example: Be a role model for healthy eating habits. Children are more likely to try new foods if they see their parents enjoying them too. Make mealtime a family affair and explore new foods together.


Remember, patience is key when dealing with picky eaters. It may take time for them to adjust to new flavors and textures, so don’t get discouraged if they don’t immediately embrace healthier options. By incorporating these sneaky strategies into your routine, you can help ensure that your picky eater gets the nutrients they need for healthy growth and development, all while keeping mealtime stress-free and enjoyable for the whole family. You can follow our solicitude parenting WhatsApp channel by click here and for more useful tips.

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